View source for Biology:Sleep induction


'''Sleep induction''' is the deliberate effort to bring on [[Biology:Sleep|sleep]] by various techniques or medicinal means, is practiced to lengthen periods of sleep, increase the effectiveness of sleep, and to reduce or prevent [[Medicine:Insomnia|insomnia]].

==Darkness and quiet==
[[File:Sleep mask.jpg|thumb|Blocking out light with a [[Biology:Blindfold|sleep mask]] may aid sleep]]
Dim or dark surroundings with a peaceful, quiet sound level are conducive to sleep.<ref>{{citation |title=The Practicing physician's approach to headache |author1=Seymour Diamond |author2=Donald J. Dalessio |page=53 |year=1992 |publisher=Williams & Wilkins |isbn=978-0-683-02506-4 |url=https://books.google.com/books?id=f8BrAAAAMAAJ}}</ref> Retiring to a bedroom, drawing the curtains to block out daylight and closing the door are common methods of achieving this. When this is not possible, such as on an airplane, other methods may be used, such as [[Biology:Blindfold|masks]] and earplugs for sleeping which airlines commonly issue to passengers for this purpose.

==Activities==

===Guided imagery===
To relax and encourage sleep, a [[Philosophy:Meditation|meditation]] in the form of [[Guided imagery|guided imagery]] may be used. The stereotypical method is by [[Biology:Counting sheep|counting sheep]], imagining [[Biology:Sheep|sheep]] jumping over a fence, while counting them.<ref>{{cite book|last1=Martin|first1=Paul|title=Counting sheep : the science and pleasures of sleep and dreams|date=Jul 2, 2013|publisher=St. Martin's Press|isbn=978-1466848146}}</ref>

In most depictions of the activity, the person envisions an endless series of identical white sheep jumping over a fence, while counting the number that do so. The idea, presumably, is to induce boredom while occupying the mind with something simple, repetitive, and rhythmic, all of which are known to help humans sleep. It may also simulate REM sleep, tiring people's eyes.

According to a BBC experiment conducted by researchers at Oxford University, counting sheep is actually an inferior means of inducing sleep.<ref>{{Citation|url=http://news.bbc.co.uk/cbbcnews/hi/sci_tech/newsid_1780000/1780803.stm |work=BBC News |title=Counting sheep keeps you up |date=2002-01-24 |access-date=2010-05-12}}</ref>

===Hot bath===
[[File:Wasserhahn.jpg|thumb|A hot bath before bed may improve the quality of sleep]]
The daily sleep/wake [[Biology:Circadian rhythm|cycle]] is linked to the daily body temperature cycle. For this reason, a hot bath which raises the core body temperature has been found to improve the duration and quality of sleep. A 30-minute soak in a bath of {{convert|40|C|F|abbr=out}}&nbsp;– which raises the core body temperature by one degree&nbsp;– is suitable for this purpose.<ref>{{citation |url=https://books.google.com/books?id=IZL_eUNZN8UC |chapter=ch 2. Sleep Promotion in Adults |author=Judith Floyd |title=Annual Review of Nursing Research |volume=17 |year=1999 |publisher=Springer |isbn=978-0-8261-8236-4}}</ref>

A systematic review and meta-analysis of 17 different studies found that taking a warm bath or shower 1–2 hours before bedtime for as little as 10 minutes shortens the sleep onset time and improves sleep efficiency and subjective sleep quality and increases the amount of deep sleep.<ref>{{cite journal|last1=Haghayegh|first1=Shahab|last2=Khoshnevis|first2=Sepideh|last3=Smolensky|first3=Michael H.|last4=Diller|first4=Kenneth R.|last5=Castriotta|first5=Richard J.|date=2019-08-01|title=Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis|journal=Sleep Medicine Reviews|volume=46|pages=124–135|doi=10.1016/j.smrv.2019.04.008|pmid=31102877|s2cid=150464360|issn=1087-0792}}</ref>

===Sex===
[[Biology:Sexual intercourse|Sexual intercourse]], and specifically [[Biology:Orgasm|orgasm]], may have an effect on the ability to fall asleep for some people.<ref name="Saltz">{{Citation |url=http://today.msnbc.msn.com/id/19696794/ |archive-url=https://web.archive.org/web/20070713233620/http://today.msnbc.msn.com/id/19696794/ |url-status=dead |archive-date=2007-07-13 |title=Jump in bed: Sex can help you stay healthy |last=Saltz |first=Gail |date=2007-07-11 |access-date=2009-08-29 |quote=Having fun in bed is not only good for a relationship, but also good for you}}</ref> The period after orgasm (known as a refractory period) is often a time of increased relaxation, attributed to the release of the neurohormones [[Chemistry:Oxytocin|oxytocin]] and [[Biology:Prolactin|prolactin]].<ref>{{Citation|author=Exton MS |title=Coitus-induced orgasm stimulates prolactin secretion in healthy subjects |journal=Psychoneuroendocrinology |volume=26 |issue=3 |pages=287–94 |date=April 2001 |pmid=11166491 |doi=10.1016/S0306-4530(00)00053-6|author2= Krüger TH |author3= Koch M  |s2cid=21416299 |display-authors=0  }}</ref>

===Yawning===
[[Biology:Yawn|Yawn]]ing is commonly associated with imminent sleep, but it seems to be a measure to maintain arousal when sleepy and so prevents sleep rather than inducing it.<ref>{{citation |url=http://www.baillement.com/texte-baenninger-yawning.pdf |title=On Yawning and its functions |author=Ronald Baenninger |journal=Psychonomic Bulletin & Review |year=1997 |volume=4 |issue=2 |pages=198–207 |doi=10.3758/bf03209394|pmid=21331826 |doi-access=free }}</ref> Yawning may be a cue that the body is tired and ready for sleep, but deliberate attempts to yawn may have the opposite effect of sleep induction.

==Sleeping pills==
{{Main|Chemistry:Hypnotic}}
[[File:Tylenolss.jpg|thumb|Sleeping pills utilizing [[Chemistry:Diphenhydramine|diphenhydramine]]]]

Hypnotics, sometimes referred to as sleeping pills, may be prescribed by a physician, but their long-term efficacy is poor and they have numerous adverse effects including daytime drowsiness, accidents, memory disorders and withdrawal symptoms.<ref>{{citation |title=Sleep complaints: Whenever possible, avoid the use of sleeping pills. |journal=Prescrire Int. |year=2008 |volume=17 |issue=97 |pages=206–12 |pmid=19536941}}</ref> If they are to be taken, the preferred choices are [[Chemistry:Benzodiazepine|benzodiazepine]]s with short-lasting effects such as [[Chemistry:Temazepam|temazepam]] or the newer Z-medicines such as [[Chemistry:Zopiclone|zopiclone]].<ref>{{citation |url=http://www.nhs.uk/Conditions/Insomnia/Pages/Treatment.aspx |title=Sleeping tablets |publisher=NHS |access-date=2014-02-06}}</ref> Alternatively, in isolated cases sedatives such as barbiturates may be prescribed.

===Nonprescription medications===
A number of nonprescription medications have shown to be effective in promoting sleep. The amino acid [[Chemistry:Tryptophan|tryptophan]] and its related compounds [[Chemistry:5-Hydroxytryptophan|5-HTP]] and melatonin, have common use, with the prescription medication [[Chemistry:Ramelteon|ramelteon]] operating on the same biochemical pathway.<ref>{{Citation|vauthors=Wurtman RJ, Hefti F, Melamed E | title = Precursor control of neurotransmitter synthesis | journal = Pharmacol. Rev. | volume = 32 | issue = 4 | pages = 315–35 | year = 1980 | pmid = 6115400 | url = http://wurtmanlab.mit.edu/publications/pdf/466.pdf | archive-url = https://web.archive.org/web/20070927214709/http://wurtmanlab.mit.edu/publications/pdf/466.pdf | archive-date = 2007-09-27 }}</ref>  The herb [[Biology:Valerian (herb)|valerian]] can also be effective in gently inducing a relaxed state which is conducive to sleep. {{Citation needed|date=March 2022}}

==Food and drink==
An [[Biology:Postprandial somnolence#Turkey and tryptophan|urban legend]] states that certain foods such as turkey and bananas are rich in [[Chemistry:Tryptophan|tryptophan]] and thus assist sleep, although this has not been confirmed by research.

===Alcohol===
An alcoholic drink or nightcap is a long-standing folk method which will induce sleep, as alcohol is a [[Chemistry:Sedative|sedative]]. However, when the alcohol blood level subsides, there is a rebound effect: the person becomes more alert and so tends to wake up too soon. Also, if they continue to sleep, REM sleep is promoted, and this may cause vivid [[Unsolved:Nightmare|nightmare]]s which can reduce the quality of the sleep.<ref>{{citation |url=https://books.google.com/books?id=MlvZGm16RMEC&pg=PA210 |page=210 et seq |year=1998 |title=The consequences of alcoholism |isbn=978-0-306-45747-0 |author=Marc Galanter|publisher=Springer }}</ref>

===Warm milk===
[[File:Milk being warmed (117820219).jpg|thumb|Milk being warmed on a stove]]A cup of warm milk or a milk-based drink is traditionally used for sleep induction.<ref>{{citation |title= Concise guide to evaluation and management of sleep disorders |url=https://books.google.com/books?id=sutrAAAAMAAJ |author1=Martin Reite |author2=John Ruddy |author3=Kim Nagel |page=98 |date=2002-03-27 | publisher=American Psychiatric Pub. |isbn=978-1-58562-045-6}}</ref> Hot chocolate is also a traditional bedtime drink but this contains high levels of xanthines (caffeine and theobromine), which are stimulants and therefore may be counterproductive. Also, a pinch of [[Biology:Turmeric|turmeric]] powder with warm milk reduces stress and induces sleep.{{Verify source|date=June 2018}}<ref>{{cite book|last1=Eisenhauer|first1=Laurel A.|title=Clinical Pharmacology and Nursing Management|date=1998|publisher=Lippincott|location=Philadelphia|isbn=9780397553297|url=https://books.google.com/books?id=3QdtAAAAMAAJ|access-date=19 October 2016|language=en}}</ref>  The flavor of the milk can be improved by adding honey and/or vanilla.<ref name=Green>Green, Wendy.  [https://books.google.com/books?id=cnt3shld7zAC&pg=PA151 The Greatest Guide to Slimming & Healthy Living], p. 15 (2010).</ref>

==See also==
* [[Medicine:Caffeine-induced sleep disorder|Caffeine-induced sleep disorder]]
* [[Unsolved:Hypnotic induction|Hypnotic induction]]
* [[Medicine:Postprandial dip|Postprandial dip]]
* [[Biology:Postprandial somnolence|Postprandial somnolence]]

==References==
{{reflist}}

{{SleepSeries2}}
{{Insomnia pharmacotherapies}}

[[Category:Sleep]]

{{Sourceattribution|Sleep induction}}